CrossFit Weddington – CrossFit
Be Movin (No Measure)
3 min Zone 1
Wall Squats x10 with pause in bottom
Lunge Complex x 50 ft
Leg Swings x20 per side
Single Leg RDL x10 per leg
Banded GM x20
Banded Complex x3 w/ 5 per spot
Bottoms Up Press x10 per side
Hip and Ankle Mobility
Monster Walk x 50 ft each way
A: Deadlift (5×3 @ 70-75% normal tempo and rest 2 min each set)
2 Box Jump after each set
B: Floor Press (5×3 @ 70% w/ 5 sec eccentric “50*”)
C: Reverse Grip BB Row (3×8 Moderate Weight)
D: Frame Work (AMRAP – Rounds and Reps)
10 min Ladder
2 KBS 24/16
2 T2B
4 KBS 24/16
4 T2B
6 KBS 24/16
6 T2B…….
Face rack where you are doing T2B, and score is last completed round + reps.
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch